Dashboard

29 Aug 2026

CTL 72 fitness today

ATL 75 fatigue today

TSB -3.5 form today

Peak CTL 91 6 Jan 2024

Ramp Rate +1.6 CTL Δ 7 days

Monotony 1.48 28-day load spread

Streak 214 consecutive weeks

WEEK · MAINTENANCE WEEK

Mon 12 Feb – Sun 18 Feb

97.4 km

598 rTSS · 6 sessions · 8h 13m

5 weeks at similar load — push a build week or take recovery. A recovery week was recommended — instead a maintenance week was done (598 rTSS, 97 km).

Target 100–111 km · Target 633–700 rTSS · TSB Mon -4.3 · Ramp -0.3 · Mono 1.8 · 23% fast (4w) · 3 quality · long run 1d ago

Volume targets

80 km

✓

avg 68.6 km

✓

100 km

2.6 km left

Weekly load

598 rTSS -0.3 CTL

Target

700

4-wk avg

667

+10%

733

Week sessions 6 done · 97.4 km · 8h 13m

24.5km 4:59/km 144bpm

workout vo2max 8×1km

17.0km 4:35/km 146bpm

14.1km 5:37/km 132bpm

12.3km 5:23/km 130bpm

long workout vo2max 4×3km

19.3km 4:44/km 145bpm

workout repetition

10.2km 5:31/km 131bpm

Marathon 4:04/km

33.7/126.6 km

Half Mar 3:54/km

31.7/63.3 km

10k 3:43/km

5.8/30.0 km

5k 3:35/km

3.4/15.0 km

10%

90%

fast minutes slow

Intensity

Recovery 38%

5:21–6:17 <128

Daily / Easy 22%

4:57–5:20 128–138

Steady / Long 23%

4:24–4:56 138–148

LT1 / Aerobic 6%

4:09–4:23 148–153

Tempo 5%

3:57–4:08 153–158

LT2 / Threshold 2%

3:50–3:56 160–165

CV / Critical V. 2%

3:39–3:49 165–170

VO2max / Interval 1%

3:28–3:38 170+

Repetition / Speed 1%

<3:28

Racing

18%

82%

fast tags slow

Intensity

Recovery 35%

5:21–6:17 <128

Daily / Easy 28%

4:57–5:20 128–138

Steady / Long 18%

4:24–4:56 138–148

LT1 / Aerobic 2%

4:09–4:23 148–153

Tempo 8%

3:57–4:08 153–158

LT2 / Threshold 7%

3:50–3:56 160–165

CV / Critical V.

3:39–3:49 165–170

VO2max / Interval 2%

3:28–3:38 170+

Repetition / Speed 1%

<3:28

Racing

CTL ATL TSB race

Fitness estimate

53.8 VDOT

range 51.0–56.6

Threshold pace 4:02 /km

12w trend -0.5

Half Marathon 1:25:54

26w since race anchor